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Training Log Archive: Lexc

In the 7 days ending Nov 21, 2015:

activity	#	time	miles		km		+m
Orienteering	4	3:49:53	18.93	(12:09)	30.47	(7:33)	533
Running	5	2:55:13	19.5	(8:59)	31.38	(5:35)	290
Cycling	4	1:33:12
S & C	1	1:00:00
Total	7	9:18:18	38.43		61.85		823

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Saturday Nov 21, 2015 #

Orienteering race 1:04:23 [5] 8.42 km (7:39 / km) +150m 7:01 / km
shoes: VJ Bold

Night race, pretty grotty area. I was going pretty well minus a few mistakes and route choice errors (such as trying to run straight but realising that it was a load of slow rubbish despite being "white" forest).

Then at #8 I decked it and slammed my knee, hip, other knee and elbow pretty bad with lots of blood everywhere. Walked around the rest of the course.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: VJ Bold

Decent warm up/down

10 AM

Running warm up/down 16:49 [3] 1.9 km (8:51 / km)
shoes: VJ Bold

Warm up and drills

Running 29:21 [3] 3.7 km (7:56 / km)
shoes: VJ Bold

Run and planning routes then draw them on blank maps exercise. Map was Venice so pretty technical!

C • 2

Running 11:16 [3] 1.83 km (6:09 / km)
shoes: VJ Bold

Warm down

Friday Nov 20, 2015 #

Note
(rest day)

Chillin' before BOF

Thursday Nov 19, 2015 #

Orienteering 42:41 [4] 6.74 km (6:20 / km) +143m 5:44 / km
shoes: VJ Bold

Relay training with the big boys.
https://events.loggator.com/khzbmpy824WEGNGG
Regrouping for about 8 mins.

SNOW.

C • Nice 5

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike Lunarglide 5

Actually did this properly before and after. Knee feeling dodge :/

Wednesday Nov 18, 2015 #

Cycling 20:00 [3]

W+B
Finished for the week!

Orienteering 1:20:00 [3] 9.2 km (8:42 / km) +120m 8:10 / km
shoes: VJ Bold

https://events.loggator.com/5_pmbSMH58IRnnRU

GPS link.

Wednesday night training... pretty foggy at times. Mistake to #25 but otherwise not too bad.

Tuesday Nov 17, 2015 #

Cycling 20:00 [3]

Work and back.
Everything hurts from yesterday..

Running race 21:25 [5] 5.71 km (3:45 / km) +130m 3:22 / km

Borrowing Kjetil's Inov8 x-talon 190's.

Winter "test" (race) to see how the training is going.
Pretty fun and exciting course with loads of ups, downs and turns to keep me happy. In and around Halden castle which was pretty cool!!

Started with Emil W and AndreasR and managed to get gaps on them on the downhills. Finished the first lap with maybe a 8s lead and the second lap with a 20s lead (or there abouts).

Missing good old xc racing but this was pretty close and very good fun!

Running warm up/down 32:00 [2] 5.7 km (5:37 / km) +130m 5:02 / km

Warm up - one lap
Warm down - one lap

Monday Nov 16, 2015 #

Running 11:35 [3] 2.07 km (5:36 / km)
shoes: Nike Lunarglide 5

To strength training

S & C 1:00:00 [3]

Good session.
After the warm up there was a map set involving remembering sections of a route, running around and doing press-ups/sit ups/proper star jumps.
Good fun :)

Running 12:47 [3] 2.47 km (5:11 / km) +30m 4:53 / km
shoes: Nike Lunarglide 5

Back

Cycling 20:00 [3]

To work and back

Sunday Nov 15, 2015 #

Cycling 20:25 [3]

To Høiås

Orienteering 42:49 [3] 6.11 km (7:00 / km) +120m 6:23 / km
shoes: VJ Bold

Jog out to the start then three short (1.3km, 1.62km, 1.47km) O loops.

Technical plan: as clean as possible, not bothered about pace.
Achieved?: Yep.

Some very small misses not exceeding 20s and mostly being about 10s meant that I think I lost 50s tops. That's alright - Happy :)

Maybe lost a little more... Still happy though.

Cycling 12:47 [3]

Cycle back.
Mostly downhill.
Lovely day.
Good session.

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